As in the above (Sitkari), the tongue to be protruded a little out of the lips, when the air is drawn in. It is confined, as before, and then expelled slowly through the nostrils (Hatha Pradipika 2:57).
Before inhaling the tongue is drawn out and by lifting voluntarily its sides a structure like a channel is formed. Those who cannot do this can do the Sitkari pranayama.
With the practice one experiences cooling sensation in the whole body.
Marta Lucchini 
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